Thursday December 11th

Fit Club 

Attendance: Benton, G, Stanich, Bree, Theo Hill, Taegan, Serena, Jessica 

3 favorite things before 7am

10mins 85% effort:
25 DU unbroken
10 BB front rack forward lunge R and L + push press = 1 95#/65# Toughest
5 L pullups

rest 3mins

10mins 85% effort:
AD 20cals (40 Seconds hard)
FW 50m 80 lbs Toughtst
10 situps

rest 3mins

10mins 85% effort:

10GHD Sit Ups
FLR on floor / Rings 30sec Toughest
10 KB Swings

Got in a little late. No shower Thursday... jk. Anywayyyyyy........ Thomas wasn't there... Also, shoutout to Danny "blond boy," Helgesen... It's his birthday. Anna did not want to wake up this morning. It was a mistake. Thomas is telling me right now that he was intending to come, but decided he would be too tired. We are missing the rust bucket 

Tuesday December 9th

Fit Club 

A. Spilt jerk from block build to a tough single in 12mins Worked up to 205

B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4 205, 225, 225, 235 

C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A @135

+

D. 15 MU for time 2:24

rest 4 mins

15 MU For time 1:34

Killed the muscle ups (I think). Did a pr 9 in a row. I probably could have gotten 10 but I didn't want to lock up my arms. I had a pretty good pace going and wanted to keep it up. In edition to doing muscle ups Thomas did some clusters at 205 (which is huge) missed one. He needs to work on his pull and his foot work (goes very wide). Maybe it is time for a squat clean or something? Really fun today. Got supppper pumped up for pretty much no reason. We also listened to clubbing music which was awesome. I jumped up and down when I wasn't cleaning. Going in tomorrow morning to do yesterday's workout... #slacker #championsdonttakedaysoff. 

Basket Ball Week 4

Monday: 

What I want for Christmas... from the fit club

A. snatch start at 60% of 1rm add 10# every 60-90sec until max
B. back squat to a tough double in 10mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

*Fit Club will only be doing the last part 

Tuesday: 

A. Spilt jerk from block build to a tough single in 12mins
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A

+

D. 15 MU for time
rest 3mins
15 bar MU for time
rest 5mins

Wednesday: 

Basketball skill work 

Thursday: 

10mins 85% effort:
25 DU unbroken
10 BB front rack forward lunge R and L + push press = 1 95#/65#
5 L pullups

rest 3mins

10mins 85% effort:
AD 20cals (40 Seconds hard)
FW 50m tough weight you pick
10 situps

rest 3mins

10mins 85% effort:

10GHD Sit Ups
FLR on floor / Rings 30sec
5 PS 135/85#

Friday: 

20 Minutes Build to Max Clean and Jerk 
20 Minutes Build to Max Snatch 

+Basketball 

Saturday: 

A. SC x 1 + FS x 2 keep weight moderate focus on speed rest 60sec x 10

+
5min amrap:
10 PC and jerk 135/95#
10 PC and jerk 155/105#
10 PC and jerk 185/115#
10 PC and jerk 205/135#
10 pc and jerk 225/145#
+
90% effort for total time:
Row 1k

rest 1min

5 rounds for time:
3 MU
10 wall balls 20# 10′ target
6 alternating db snatch 70/50#

rest 1min

Row 1k

Saturday December 6th

Weekend Fit Club (10:30)

Attendance: Benton and Thomas 

A. back squat build to a tough triple in 12mins Worked up to 315 for 3 
+
for time:
5 PS 165/115#
5 burpees box jump overs 24″
4 PS 165/115#
4 burpees box jump overs 24″
3 PS 165/115#
3 burpee box jump overs 24″
2 PS 165/115#
2 burpee box jump overs 24″
1 PS 165/115#
1 burpee box jump over 24″ 

Thomas: 5:38 (Clean and jerk)

Benton: 6:22 (snatch) 

7min amrap
3 PC and jerk 135#
3 T2B
increase by 3 reps every round

Thomas: 9+10 clean and jerks 

Benton: 12+3 Clean and jerks 

Thursday December 4th

Fit Club

Attendance: Benton, Stanich, G, Jack, Bree, Jessica, Michael, Taegan, Serenca, and not thomas

#Twinning

8min 85% effort:
Dye 15 Cal's 
5 PS 135/95#

rest walk 3mins

8mins 85% effort:
8 box jump sd 24/20″
10 PU 
5 CTB chin ups

rest 3mins

8mins 85% effort:
30 DU
5 burpees
8 walk lunges

rest 3mins

8mins 85% effort:
12 GHD Situps 
6 ring dips
6 Bar Thrusters 

I started keeping track of my rounds... then I was like, "Nah, better not." Let's see... highlights, highlights.... highlights. Stanich killed it today. Going real hard in the double under burpee lunge section. G was a working the music masterfully. Ummm.... Taegan did a great job of writing down the workout with Serena's assistance. Bree and Jessica were the best at being late... We were up late last night coaching the B Ball team so energy was low... and by low I mean trough the roof (its weird). I was doing the normal yelling and what not / Quoting Peewee. This is a very fragmented and hard to follow blog post. We miss Billy Budd. 

Wednesday December 3rd

Sunset in Madison

Fit Club

Attendance: Benton, Stanich, Thomas 

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3 Build from 185 to 215 

B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 8 135 for all sets 

+

Dyne 2Minutes @ strong Pace 

1 Minute Prone Support 

x 4 no rest  

Semi fun today. Thomas and stan rolled in and we got into the cleans. Need to work on technique. Im drinking coffee right now and don't really feel like doing anything.

Good stuff coming up tomorrow. Hopefully everyone can be there. Try to get there and start setting things up.... First b ball game for me today. Hopefully I don't get T'd up. 

Boom  

Tuesday December 1st

Sunset @30thousand 

Fit Club 

Attendance: Benton, G, Stanich, Serena, Taegan, Bri, Billy Budd, Michael, Thomas... I think that's it

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8 Did them at 135 (#notstrong, #babytime, and #whaaaa)
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6mins 185
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5mins done 
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 Muscle Ups  
25 DU
rest walk 45sec Might do tonight after practice... maybe 

Today was a good get back into. Im back from Jamaica, Tiger is back from his injury, and Derrick Rose is back from his many injuries... It's going to be a good week.